Fix Your Flat Upper Buttocks Fast: 16 Exercises Using the COBA Board

Tired of looking at your flat upper buttocks? Wishing it looked more round and perky in that cute dress or favorite jeans?

You can totally fix this but it requires consistency and dedication – if you’re reading this, you’re already one step closer to getting the dairy air you want.

Your transformation lies in targeted exercises, effective workouts, and proper stretching techniques for faster and more noticeable results that’ll leave you with your best butt ever.

Key Exercises for Shaping and Toning the Upper Buttocks Using the COBA Board

Let's dive into the main workout. The following exercises are designed to specifically target the upper glutes using the COBA Board.

1. Squat Regular

Why this is a great exercise for your upper buttocks: Regular squats engage the gluteus maximus, particularly the upper portion, as you push through your heels and extend your hips upward. This movement helps in building overall glute strength and definition.

Targeted part of the glutes: The upper part of the gluteus maximus is primarily targeted during the hip extension phase of the squat.

Execution:

1. Stand with feet shoulder-width apart.
2. Lower your body by bending your knees and hips, as if sitting back into a chair, keeping your chest up.
3. Ensure your knees track over your toes but do not extend past them.
4. Lower until your thighs are parallel to the ground.
5. Push through your heels to return to standing.

2. Squat Downhill

Why this is a great exercise for your upper buttocks: Performing squats on a downhill slope requires more effort from the upper glutes to maintain balance and control. This increased challenge enhances muscle activation in the upper buttocks.

Targeted part of the glutes: The upper gluteus maximus is highly engaged due to the enhanced range of motion and increased load on the glutes.

Execution:

1. Stand on a slight downhill slope with feet shoulder-width apart.
2. Lower your body as in a regular squat, keeping your chest up and knees aligned with your toes.
3. Focus on maintaining balance and proper form.
4. Return to standing by pushing through your heels.

3. Squat Sumo

Why this is a great exercise for your upper buttocks: Sumo squats emphasize the upper glutes and inner thighs through a wider stance, promoting greater glute activation. This variation helps build strength and size in the upper buttocks.

Targeted part of the glutes: The upper part of the gluteus maximus and the gluteus medius are heavily engaged due to the wide stance and depth of the squat.

Execution:

1. Stand with feet wider than shoulder-width apart and toes pointed outward.
2. Lower your body by bending your knees and hips, keeping your chest upright.
3. Ensure your knees track in line with your toes.
4. Push through your heels to return to standing.

4. Squat Pulsing

Why this is a great exercise for your upper buttocks: Pulsing squats keep the upper glutes under constant tension, which helps to improve muscle endurance and strength. This exercise is particularly effective for toning and firming the upper glute muscles.

Targeted part of the glutes: The upper gluteus maximus remains engaged throughout the pulsing motion, increasing muscle endurance and strength.

Execution:

1. Perform a regular squat, but instead of standing up completely, pulse up and down at the lowest point of the squat.
2. Maintain small, controlled movements.
3. Keep your core engaged and back straight throughout the pulses.

5. Lunge Reverse to Step Up

Why this is a great exercise for your upper buttocks: This combination exercise enhances upper glute activation by incorporating dynamic movement and balance, significantly engaging the upper glute muscles.

Targeted part of the glutes: The upper gluteus maximus is activated during both the lunge and step-up phases, with additional engagement of the gluteus medius for stability.

Execution:

1. Perform a forward lunge by stepping one foot forward and lowering your body until both knees are bent at 90 degrees.
2. Drive the back knee up into a step-up motion onto a raised platform.
3. Return to the starting position and repeat on the other side.

6. Lunge Curtsy to Step Up

Why this is a great exercise for your upper buttocks: Curtsey lunges target the upper glutes from different angles, making them excellent for overall glute development and activation. The added step-up challenges balance and further engages the upper glutes.

Targeted part of the glutes: The upper gluteus medius and minimus are highly activated due to the lateral movement of the curtsey lunge, with additional engagement of the upper gluteus maximus during the step-up.

Execution:

1. Perform a curtsey lunge by stepping one leg behind and across the other leg, lowering your body until both knees are bent.
2. Transition into a step-up onto a raised platform.
3. Return to the starting position and repeat on the other side.

7. Deadlift

Why this is a great exercise for your upper buttocks: Deadlifts are highly effective for engaging the upper posterior chain, including the upper glutes, promoting overall strength and hypertrophy. They help in developing powerful upper glutes, which are essential for many functional movements.

Targeted part of the glutes: The upper gluteus maximus is the primary muscle worked, especially during the hip extension phase, with support from the gluteus medius for stabilization.

Execution:

1. Stand with feet hip-width apart, holding weights in front of your thighs.
2. Hinge at the hips to lower the weights toward the ground while keeping your back straight.
3. Engage your glutes and hamstrings to return to standing by driving your hips forward.
4. Maintain a slight bend in your knees throughout the movement.

8. Deadlift-Single Leg

Why this is a great exercise for your upper buttocks: Single-leg deadlifts enhance balance and unilateral upper glute strength, targeting each side individually. This exercise also improves coordination and stabilizes the muscles around the hip.

Targeted part of the glutes: The upper gluteus maximus is heavily targeted to control the movement and maintain balance, with significant engagement of the upper gluteus medius for stabilizing the pelvis.

Execution:

1. Perform a deadlift on one leg, keeping the other leg extended behind you for balance.
2. Hinge at the hips to lower the weights toward the ground.
3. Engage your glutes and hamstrings to return to standing.
4. Repeat on the other side.

9. Glute Bridge

Why this is a great exercise for your upper buttocks: Glute bridges isolate and strengthen the upper glutes while improving hip mobility. This exercise is excellent for targeting the upper portion of the gluteus maximus and enhancing its strength and definition.

Targeted part of the glutes: The upper gluteus maximus is the primary muscle activated during the lifting phase, with support from the upper gluteus medius for stability.

Execution:

1. Lie on your back with knees bent and feet flat on the ground.
2. Lift your hips towards the ceiling, squeezing your glutes at the top.
3. Lower back down with control.
4. Ensure your core remains engaged throughout the movement.

10. Glute Bridge-Single Leg

Why this is a great exercise for your upper buttocks: Single-leg glute bridges enhance unilateral strength and stability in the upper glutes, ensuring balanced muscle development. This exercise also challenges the core and hip stability.

Targeted part of the glutes: The upper gluteus maximus is heavily worked to lift the hips using one leg, with significant engagement of the upper gluteus medius for stabilizing the pelvis.

Execution:

1. Perform a glute bridge with one leg extended straight.
2. Lift the hips using the supporting leg.
3. Squeeze your glutes at the top.
4. Lower back down with control and repeat on the other leg.

11. Hip Thrust

Why this is a great exercise for your upper buttocks: Hip thrusts are among the most effective exercises for maximizing upper glute engagement and strength. They isolate the glutes, allowing for significant muscle activation and growth in the upper buttocks.

Targeted part of the glutes: The upper gluteus maximus is the primary muscle worked, driving the hip extension, with support from the upper gluteus medius for stabilizing the hips.

Execution:

1. Sit on the ground with your upper back against a bench and a weight across your hips.
2. Lift your hips towards the ceiling, squeezing your glutes at the top.
3. Lower back down with control.
4. Ensure your feet remain flat on the ground throughout the movement.

12. Hip Thrust-Single Leg

Why this is a great exercise for your upper buttocks: Single-leg hip thrusts enhance upper glute activation and improve balance and stability, targeting each glute individually. This exercise is excellent for addressing muscle imbalances and improving overall upper glute strength.

Targeted part of the glutes: The upper gluteus maximus is the main muscle engaged during the lifting phase, with the upper gluteus medius playing a crucial role in maintaining pelvic stability.

Execution:

1. Perform a hip thrust using one leg, keeping the other leg extended or lifted off the ground.
2. Lift your hips towards the ceiling, squeezing your glutes at the top.
3. Lower back down with control and repeat on the other leg.

13. Kickback

Why this is a great exercise for your upper buttocks: Kickbacks are great for isolating and activating the upper glutes, helping to build strength and definition. This exercise focuses solely on the glutes, minimizing other muscle group involvement.

Targeted part of the glutes: The upper gluteus maximus is the primary muscle activated during the extension phase, with support from the upper gluteus medius for stabilization.

Execution:

1. Stand on all fours.
2. Extend one leg back and up towards the ceiling, keeping it straight.
3. Squeeze your glutes at the top of the movement.
4. Return to the starting position and repeat on the other leg.

14. Donkey Kick

Why this is a great exercise for your upper buttocks: Donkey kicks provide an intense glute workout by isolating the gluteus maximus, enhancing muscle activation and growth. They are also effective for improving hip extension and glute strength.

Targeted part of the glutes: The upper gluteus maximus is the main muscle worked, particularly during the lifting phase, with the upper gluteus medius helping to stabilize the pelvis.

Execution:

1. Stand on all fours with knees bent at 90 degrees.
2. Lift one leg upwards while keeping the knee bent.
3. Squeeze your glutes at the top of the movement.
4. Return to the starting position and repeat on the other leg.

15. Lateral Side Step w/ Squat

Why this is a great exercise for your upper buttocks: Lateral side steps with squats target the upper gluteus medius, crucial for hip stability and overall glute development. This exercise helps strengthen and shape the upper outer glutes.

Targeted part of the glutes: The upper gluteus medius and minimus are primarily targeted due to the lateral movement, with the upper gluteus maximus also contributing to the squat portion of the exercise.

Execution:

1. Step to the side into a squat position.
2. Ensure your knees track over your toes and your chest remains upright.
3. Return to the starting position and repeat on the other side.

16. Abduction

Why this is a great exercise for your upper buttocks: Abduction exercises target the smaller upper glute muscles, which are crucial for hip stability and overall glute development. This movement helps strengthen the upper outer glutes, contributing to better hip function and aesthetics.

Targeted part of the glutes: The upper gluteus medius and minimus are primarily targeted during the abduction movement, with the upper gluteus maximus assisting in stabilizing the pelvis.

Execution:

1. Stand with feet together.
2. Lift one leg out to the side, keeping it straight.
3. Return to the starting position and repeat on the other leg.

These exercises are highly effective in targeting the upper glutes, helping to build strength, shape, and endurance in the upper buttocks. Regularly incorporating these exercises into your workout routine can lead to noticeable improvements in the strength and appearance of your upper glutes.

Enhance Your Workouts with COBA Accessories

The COBA Board offers a range of accessories designed to take your workouts to the next level. 

Whether you're focusing on glutes, core, or overall body strength, these accessories provide targeted resistance and enhanced versatility.

Each accessory is crafted to integrate seamlessly with the COBA Board, ensuring you get the most out of every workout session.

COBA BOARD™ X-TRA Heavy 30 lb. "Underneath" Bands

Description:
The COBA BOARD™ X-TRA Heavy 30 lb. "Underneath" Bands are designed to add extra resistance to your lower body exercises. These durable bands are perfect for those who want to push their limits and build more strength in their glutes, quads, and hamstrings.

Muscles Targeted:

• Glutes
• Quadriceps
• Hamstrings

How It Enhances Your Workouts:
These heavy bands make your lower body workouts more challenging by increasing the resistance, forcing your muscles to work harder. This added resistance helps build muscle strength and tone faster, making your workouts more effective and efficient.

COBA BOARD™ Adjustable Glute Resistance Bands

Description:
The COBA BOARD™ Adjustable Glute Resistance Bands are versatile bands that allow you to customize the level of resistance during your workout. They are perfect for targeting and strengthening your glutes, offering different levels of difficulty to match your fitness progress.

Muscles Targeted:

• Glutes
• Hip Flexors
• Thighs

How It Enhances Your Workouts:
These adjustable bands help isolate and target your glute muscles, which can lead to better muscle activation and growth. By adjusting the resistance, you can progressively increase the intensity of your workouts, ensuring continued improvement over time.

COBA BOARD™ Core Sliders

Description:
The COBA BOARD™ Core Sliders are small, portable discs that allow you to perform a variety of sliding exercises. These sliders are ideal for enhancing core stability and strength, as well as improving your balance and coordination.

Muscles Targeted:

• Core (Abs and Obliques)
• Glutes
• Shoulders

How It Enhances Your Workouts:
The Core Sliders add a new dimension to your workout by requiring you to engage your core muscles to maintain balance and control during each movement. This not only strengthens your core but also helps improve overall body stability, making your workouts more dynamic and effective.

Understanding the Flat Upper Buttocks

The upper buttocks, or the upper gluteal muscles, play a crucial role in the overall shape and lift of your butt. This area is often neglected in standard workouts, leading to a less defined and flatter appearance. 

To fix this, it's important to target the upper glutes with specific exercises designed to activate and strengthen these muscles. The COBA Board is an excellent tool for this purpose, as it helps isolate the glutes and maximize muscle engagement.

Your Booty’s New Bestie: The COBA Board

The COBA Board, or Counter Balance Board, is a versatile piece of fitness equipment designed to enhance lower body workouts. Its unique design promotes better balance and muscle activation, making it ideal for targeting the glutes. By incorporating the COBA Board into your exercise routine, you can ensure more effective and efficient workouts, leading to faster results.

Warm-Up Routine

Before starting any workout, it's essential to properly warm up your muscles to prevent injury and improve performance, especially if you haven’t worked out in a long time. Here’s a recommended warm-up routine:

• Light Cardio: Begin with 5-10 minutes of light cardio, such as jogging in place, jumping jacks, or brisk walking.
• Dynamic Stretches: Perform dynamic stretches to loosen up your lower body. Leg swings, hip circles, and walking lunges are effective options.
• Mobility Exercises: Incorporate mobility exercises to increase the range of motion in your hips and lower back, such as cat-cow stretches and hip flexor stretches.

Cool-Down and Glute Stretches

After completing your workout, it’s important to cool down and stretch to aid in recovery and maintain flexibility. Here are some effective glute stretches:

• Seated Glute Stretch: Sit on the ground with your legs extended. Cross one ankle over the opposite knee and gently press down on your knee while leaning forward. Hold for 30 seconds and switch sides.
• Pigeon Pose: Start in a plank position and bring one knee forward, placing it behind your wrist while extending the other leg back. Lower your hips towards the ground and hold for 30 seconds on each side.
• Figure Four Stretch: Lie on your back with your knees bent. Cross one ankle over the opposite knee and gently pull your legs towards your chest. Hold for 30 seconds and switch sides.

The Importance of Diet

Diet plays a pivotal role in achieving and enhancing the results of your butt-building workouts. Consuming a balanced diet rich in protein, healthy fats, and complex carbohydrates is essential for muscle growth and recovery. Protein, found in foods like lean meats, eggs, and legumes, provides the building blocks your muscles need to repair and grow after intense workouts. Healthy fats, such as those from avocados, nuts, and olive oil, support hormone production, which is crucial for muscle development. 

Complex carbohydrates, like whole grains and vegetables, provide sustained energy for your workouts and help replenish glycogen stores in your muscles. Additionally, staying well-hydrated is important for maintaining muscle function and reducing bloating, which can enhance the appearance of your muscles. By aligning your diet with your fitness goals, you can maximize the effectiveness of your workouts and achieve a more toned and defined butt.

Long-Term Strategies for a Better Butt

While you can see noticeable improvements in the shape of your upper buttocks with targeted exercises, achieving lasting results requires a long-term commitment to fitness and health. Here are some strategies to consider:

• Consistent Exercise Routine: Incorporate COBA Board exercises into your regular workout regimen, aiming to work your glutes 2-3 times per week. Allow for rest and recovery days to prevent overtraining.
• Progressive Overload: Gradually increase the intensity of your workouts by adding more weight, resistance, or repetitions. This will continually challenge your muscles and promote growth.
• Balanced Diet: Maintain a diet that supports muscle growth and overall health. Ensure you're getting enough protein, healthy fats, and complex carbohydrates to fuel your workouts and aid in recovery.
• Hydration: Drink plenty of water throughout the day to keep your muscles hydrated and functioning optimally.
• Rest and Recovery: Allow your body time to rest and recover. Adequate sleep and recovery days are crucial for muscle repair and growth.

Final Thoughts

Fixing your flat upper buttocks and achieving a more rounded, lifted appearance is possible with targeted exercises, effective workouts, and a commitment to a healthy lifestyle. 

The COBA Board is an excellent tool to enhance your glute workouts, providing the necessary stimulus to activate and strengthen the upper gluteal muscles. 

Remember, while you can see quick improvements, long-term results require consistent effort, proper nutrition, and dedication to your fitness journey. Start incorporating these exercises and strategies today, and you'll be on your way to achieving the best butt you've ever had.

Frequently Asked Questions

What causes flat upper buttocks? 

Flat upper buttocks are often caused by underdeveloped gluteal muscles, a sedentary lifestyle, or a lack of targeted exercise.

Can I see results quickly? 

While you can see some improvements in the shape of your upper buttocks within a few weeks, significant changes require consistent effort over several months.

How often should I exercise my glutes? 

For optimal results, aim to exercise your glutes 2-3 times per week, allowing for rest and recovery days in between sessions.

What are the best exercises for targeting the upper buttocks?

Exercises like elevated squats, split squats, Bulgarian split squats, reverse lunges, hip thrusts, and fire hydrants are highly effective for targeting the upper glutes.

How does the COBA Board help with glute workouts? 

The COBA Board enhances muscle activation and engagement, making your glute workouts more effective and efficient by promoting better balance and form.

Do I need to use weights or resistance bands? 

Using weights or resistance bands can increase the intensity of your workouts, leading to better and faster results, but they are not necessary.

How important is diet in building a better butt? 

A balanced diet rich in protein, healthy fats, and complex carbohydrates is crucial for muscle growth, recovery, and overall fitness, significantly impacting your results.

Can stretching help improve the shape of my butt? 

Yes, regular stretching can improve flexibility, reduce muscle tightness, and enhance the overall appearance of your glutes by promoting better posture and muscle function.

How long should I hold stretches for the best results?

Hold each stretch for at least 30 seconds to allow the muscles to fully relax and lengthen.

Is it possible to fix flat upper buttocks at home? 

Absolutely! With the right exercises, equipment like the COBA Board, and a commitment to your routine, you can effectively improve the shape of your upper buttocks at home.